CrossFit Nyack

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Workout of the Day For Wednesday, July 30, 2014

Warm Up

Coach’s Choice

WOD

Row the following intervals for calories, resting 30 seconds between each:

:30

 1:00

 1:30

2:00

2:30

3:00

3:30

4:00

3:30

3:00

2:30

2:00

1:30

1:00

:30

Workout of the Day For Tuesday, July 29, 2014

Warm Up

400 Meter Run

Foam Roll

3 Rounds with the zero bar:

5 Hang (squat) Cleans

Dynamic quad stretch

Strength / Skill

Power Cleans

3 x 5

Front Squats

3 x 6-8

(moderate weight at 4 -1-1-0 tempo (down in 4, hold for 1 at the bottom, up in 1, no rest at the top)

WOD

3 Rounds:

10 Single Arm DB Snatch + 2 Lunge Steps with DB Overhead (30/50) (both arms total)

12 Supinated Pull Ups

Run around the block

Workout of the Day For Monday, July 28, 2014

Warm Up

Foam Roll

2 Rounds

Forward / backward walk with Perform Better bands above knees (down and back each way)

Lateral walk with Perform Better bands above knee (down and back each way)

Strength / Skill

L Seat Hold

3 x 30 Seconds

Superman

3 x 15

WOD

2 Rounds:

25 Box Jump Overs (24/20)

25 Toes to Bar

25 Wall Balls (20/14)

25 Ring Dips

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